Ever start a task, only to feel the sudden urge to check your phone, grab a snack from the fridge or pantry, or drift off into a daydream?

Recently, I heard behavioral expert Nir Eyal share a simple yet powerful method to avoid distractions. The key is to recognize the emotion that triggers the urge—whether it’s boredom, stress, or the need for a break. Instead of giving in immediately, tell yourself e.g I’ll check my phone in 10 minutes rather than going “cold turkey” completely.

I tried this today, and it was eye-opening. I noticed I was craving relaxation, so instead of reaching for my phone, I sat quietly for two minutes in a comfortable position. Then, feeling refreshed, I tidied the dinner table and packed my son’s lunch—completely forgetting about my phone for over an hour.

I’ll be practicing this method more often.

What’s distracting you from what matters?

Life is too short to let distractions steal the moments that could bring us closer to a better present and future.

xx